Announcements

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

into

Banded shoulder stretch

+ 1-2X

banded pull aparts 15-20

banded good morning 15-20

PVC pass through

PVC overhead squat – as many as needed for PVC work

Metcon (No Measure)

4 Sets

DB Bench press x 10-12 reps heavy

DB Dual upright rows x 12-15 reps

Banded face pulls off rig ( upper back focus ) 20-30

:45 plank hold

rest as needed

Metcon (Time)

For time

1,500m Row

30 Burpee over rower

60 Medball sit up

30 Thruster 75/55 , 65/45

PERFORMANCE

Snatch (Squat Snatch Every :90 x 6 sets build out to a heavy single )

Metcon (Time)

For time:

1500m Row

30 Burpee over rower

30 GHDSU

30 Overhead squat 135/95.. 115/75